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Endurance trainning

Old 10-20-05, 06:47 PM
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Elvish Legion
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Endurance trainning

Well I went out for a run tonight, and I got a relaity check. I struggled to run a mile

Now this is surprising, because before a knee injury stopped my running, I was able to run a marathon...but that was 4 years ago

Does anyone have any suggestions on how to rapidtly increase my running endurance back to where it was other than the clear just running daily?
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Old 10-20-05, 10:12 PM
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If you were trying to increase your cycling endurance, my advice would be to gradually ride more.

And also to point you to this site: http://www.ultracycling.com/ which is full of great nutrition, fitness, and equipment information.
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Old 10-21-05, 03:54 PM
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There is no real quick way to increase your running endurance. Making big jumps in weekly mileage is an easy way to get injured while running. The guideline is to keep your weekly mileage jumps around 10% each week. As in cycling, sprints/intervals/hills will definately pay dividends in your running.
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Old 10-21-05, 06:04 PM
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This forum offers great advice, but perhaps in your case you should also visit

http://forums.runnersworld.com/forum.jspa?forumID=4

The best place for runners!
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Old 10-22-05, 12:48 PM
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add milage slowly as to not developing a hamstring imbalence. 10-20% milage bumps per week
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Old 10-23-05, 12:44 AM
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Well, after surgery, I would recommend taking it REALLY easy. Don't be trying to push any mileage or speed for a long time. You want to do a lot of easy miles on the bike first, develop some strength in the joints, ligaments and tendons before adding stress. After a couple months of biking with gradual increases in mileage and intensity, then you may ready for some running. Just take it easy, don't push it.
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Old 10-23-05, 06:30 AM
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Try 5 mins warmup, 20 mins run/walk, 5 mins warm down. The 20 mins can be any combination of run/walk, say 50 steps run, 30 steps walk, 50 steps run, 30 steps walk. Don't go by distance. (look up Gallowalking)

I can't tell you how much a heart monitor helped. When I first started running, I had to push myself to do 10 minute miles at barely able to talk HR. Now my long run is up to 10 miles and I cruise most of it at 11 minute/mile pace at HR below 139. Amazingly enough all my high HR workouts are on a bike, I've never run at a HR above 151. I'm looking at 150 on the scale and I can't wait to go eat some Popeye's when I get there.
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Old 10-23-05, 06:53 AM
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"Does anyone have any suggestions on how to rapidtly increase my running endurance back to where it was other than the clear just running daily?"

Since you have no level of fitness, and you've previously suffered an injury, there is no way to "rapidly" increase exercise activity.

Your post demonstates an everyday truth. "Some people never learn."

A professional coach would suggest you walk 3 miles per day for a week, before even attempting an jogging, or whatever you think you're going to do........good luck.......
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